Denouement

Ran 7.81 easy, in 60 min.  

Evening: 30 min elliptical.  Hot bath and ITB roll out and stretching.  My ITB is still bruised, but a muted green, so this is the first day since my Friday PT session I felt like working on it.

25 min warm up, also stretching, then 12x 1 min on/off, with on segments meant to be 10k pace (5:55).  Did it on a hilly Payson loop, this is where I like to do my strides/fartlek, since there are up and down hill segments in equal amounts.  Then 25 min cool down.  10 miles total.  ITB not bothering me.  My right foot is a little bit achy, didn't feel it during the run, unless I paid attention to it, then I could just feel that my right foot was a bit different.  That's all.

9.5 miles easy with MacK, Holly and JenH.  MacK is running, less than three weeks after surgery.  I am happy that she is feeling so well, I am nervous she's going to get over-exuberant and tear something.  

If you do or don't know Kelsey on the blog, you might want to give her 30 seconds of your time as a wedding gift--she and her fiance are vying for a Bermuda wedding.  You can vote for them at http://tiny.cc/xdxfi and learn a bit more about them in the process.  I just voted for the first time today.  We can vote daily for them.  Best of luck Kelsey. 

Steady state tempo run, 35 minutes.  Ran along the SF half marathon course so I had mile markers.  Started at the 2 mile mark, turned around at the 5 mile mark. Goal pace is 6:21-6:34. Splits were: 6:18 (gradual uphill), 6:27 (flattish with a steep uphill, about .2 long), 6:14 (gradual downhill), 6:22 (inverse of last mile, gradual uphill), 6:04 (inverse of second mile, flattish with a steep downhill), .5 mile at 6:18 (by my garmin, gradual downhill).  Overall 5.5 miles in 34:36 (calculated stopping point, obviously made an error).  6:18 ave pace overall, a little fast.  I realized I was going to fast at the end so I slowed for the final .5 mile.

Core workout in evening.  Checked out Stage three core workout.  Will start that in July. 

In keeping with a cut-back week, I ran short.  Longer stretching.  Weeding.

Well, as this race approached I asked myself why I was driving over an hour for a 5k when I would really rather do the UVM 5k so I could cheer in all my friends that were running in Provo today.  I didn't consider that when I chose this race.  I wanted to run a circuit race hoping for good competition.  I wanted a sub 18:00, with 17:45 as B and an unrealistic 17:30 as an A goal.

I got to Holladay with just over an hour to start time.  I got my number and jogged a good part of the course for warm up.  Downhill the first mile you pay for in the second and third miles.  And that's basically how the race went.  At least the rain cleared during the race time.  

Mile 1 - Started out behind a pack of 8 guys.  We were on a flatish road, but at the 1k mark, we turn and head downhill.  I pass a guy.  I hear someone close behind me.  5:30.  Nice.

Mile 2 - This mile starts downhill, and I get passed by Amber Andrews, then is flat, then a turn around, then you go uphill. She gains quite a bit on me.  I think I am going faster than I am, my gps measures the mile long, 6:05 for this mile--lame

Mile 3 - I am tired, but I thought as I raced that I had a 5:55 split for the last mile, so I thought I could get under 18:00, which was a blessing mentally.  This mile I make myself surge many times (just surge through that turn, just surge to that truck, pretend like this is your last stride).  This mile was net uphill and had lots of turns. I don't get the mile split, but I have 6:34 for the 1.1, which is 5:58 ave pace.  It seemed so much faster!  

Well, I'm not sure what to say. I know I fought hard through the third mile.  I am sure I could have done better in the 2nd, and I guess I should have taken the first mile slower, but 5ks seem so short, I thought going out fast would be a good strategy, especially with the downhill.  It was a hard course, not one to get a 5k breakthrough, in hindsight.  I won $75 for second place, so that's cool.  I have some undone business in the 5k.